All tagged Goals

VIDEO | Who Else Wants a Fresh Start?! September is the Other New Year's + 3-Day Action Plan

VIDEO | Who Else Wants a Fresh Start?! September is the Other New Year's + 3-Day Action Plan

Chelsea Gloeckner

September always feels like a fresh start to me- the crisp air, back to school season, a new beginning.

You could say that September is like the other New Year’s!

Which, if you’re anything like me, makes me want to set new goals, new routines, and really hone in on healthy eating and activity.

But there’s a catch:

We often set out to accomplish way too much, with too many goals and changes all at once…

Which wears off after a week or two and we fall back into old routines.

So, here’s my game plan and I’d love for you to join me:

I’m setting a goal for the next three days.

Yes, only three days.

And here’s why:

• The first day is easy, because motivation is high.
• The second day is easy, because there’s only two days left to accomplish the goal.
• And the third day is easy, because it’s the finish line.

Three days for a goal is long enough to feel like you’ve accomplished something great, but short enough that you feel motivated and inspired to take action all three days.

Today, I'm sharing with you my 3-day goal, and two BONUS ways to ensure success with accomplishing the goal you set for yourself!

And if your goal is to eat a little healthier by cooking in (always the best and simplest way to eat healthier), then I’ve got you covered!

Download your FREE eBook to learn how to stock your pantry, fridge, and freezer with 10 staples, and how to combine them to make 21 meals and snacks in 15 minutes or less>>

VIDEO | One Key Strategy You Can Implement Today to Achieve Your Goals + FREE Checklist

VIDEO | One Key Strategy You Can Implement Today to Achieve Your Goals + FREE Checklist

Chelsea Gloeckner

Do you ever struggle with NOT getting your goals done for the day?

You know, like snoozing the alarm in the AM instead of working out like you said you wanted to do?

Oh my friend, you are not alone!

Today I'm sharing with you one strategy that will help you get closer to your goals and help you hold yourself accountable :)

And want to sleep better so you can get up at 4:45 AM to win the day and crush your goals, too?

Then, grab your free checklist on the Top 10 Tips to Sleep Better Tonight: http://bit.ly/sleep-checklist-victae

5 Quick Hacks to Reach Your Goals + FREE Printable

5 Quick Hacks to Reach Your Goals + FREE Printable

Chelsea Gloeckner

If you’ve set a New Year’s Resolution, you’re probably doing well with it so far!

At this point, you’re feeling motivated and excited about your goals and any changes you’ve made to your daily habits so far.

If you look back at previous years, did you keep your resolutions for the whole year?

If not, what month did you stop?

Most people don’t keep their resolutions for more than a few weeks- why is that??

Because the systems are not in place to make the new habit easy and rewarding.

So the question then becomes, how do you make the new habit and resolution easy and rewarding? 

Back in November, I decided I wanted to make daily exercise a habit for the rest of 2018.

I set a goal to exercise for 20-30 minutes per day.

So how have I done?  

I’ve exercised every day for 6 weeks, only missing a total of 3 days.  And I’ve carried this daily habit into 2019.

How was I successful in creating a daily exercise habit?

  1. I identified why I made the goal (exercise makes me feel good)

  2. I tracked my progress (checking it off the calendar and using Habit Bull felt incredibly satisfying)

  3. I found an accountability partner (well, hundreds of partners…I announced my goal to my email list and social media tribe)

  4. I posted everyday that I completed my exercise (this checked the boxes of both tracking and accountability)

  5. I never missed twice (when creating a habit, don’t break your momentum! If you miss a day, start again the next)

Your Action Step: Download and fill out this guide to make your goals a success! 

Work with Me

 You’re motivated to live a healthy, full life.  I’m here to help.

Are you a hardworking professional or active person who wants to feel healthier?

Do you have trouble with knowing how and what to eat to feel your best? 

Do you struggle with making time for yourself to be healthy?

Could you use expert nutrition guidance and an accountability partner?

I help people motivated to live a healthy lifestyle, but who don’t want to spend tons of time, effort, and overwhelm making that happen. 

My clients are super inspired to feel their best but haven’t been able to find a way of eating that works best for their schedule and how they want to feel.

If you’re ready to eat in a way that works for you, learn quick meals and snacks that actually keep you satisfied and feeling great, or even small tweaks you can make right now without overhauling your eating habits, I can help you get there. 

Click to learn about my Optimal Healthy Eating Package here!  It may be just what you’ve been looking for 😊 

The One Simple Hack to Stick to Your New Year's Resolution

The One Simple Hack to Stick to Your New Year's Resolution

Chelsea Gloeckner

Did you know that 92% of us won’t keep our resolutions? 

Yikes, those aren’t good odds!

But what if I told you there was a way to hack the system…

A way to make it much more likely that you will create and stick with a healthy habit?

Would you try it?

This hack is to enlist the principle of temptation bundling.

Temptation bundling is this:

To boost your chance of doing something you need to do (desirable, healthy, good habit), bundle it with something you already do and enjoy.

You’re more likely to do what you need to do if you pair it with something you want to do.

I realize I do this regularly with exercise…Something I know I need to do but can easily put off.

I adore YouTube videos and could easily watch hours of them every day.  Don’t ask me how I know this.

Earlier this year, I decided to pair exercise (something I need to do) with watching YouTube videos (something I already do and enjoy).

Several times a week, I will hop on a treadmill, set the incline at 12-15%, and walk at a good clip for 30-45 minutes while watching my favorite Australian and British vloggers.

When I paired these two activities together, I realized five things:

  1. The time I was working out flew by because I was distracted

  2. I wanted to walk for a longer time, because there would be one more video to watch

  3. I look forward to my incline walks

  4. My fitness improved, and I felt great after each incline walk

  5. I’m more motivated to put on my tennis shoes and workout

What good, healthy habit have you tried but failed at? 

  • If you want and need to tone up, perhaps pair exercise with scrolling on social media. 

  • If you want and need to lose weight, perhaps pair cooking healthy meals at home with listening to your favorite podcasts.

  • If you want and need to get organized, perhaps pair organizing a specific room in the house with listening to a book on Audible. 

  • If you want and need to do chores, perhaps pair folding laundry with watching your favorite show.

This method of temptation bundling is like multitasking, but way more productive and effective!

Action Step: Write down the activity you need to do (desirable habit) with something you already do and love. 

Bonus Action Step: Let me know your temptation bundle by replying to this email!  I'll share your creative temptation bundle ideas to help others looking for inspiration😊

Work with Me

 You’re motivated to live a healthy, full life.  I’m here to help.

Are you a hardworking professional or active person who wants to feel healthier?

Do you have trouble with knowing how and what to eat to feel your best? 

Do you struggle with making time for yourself to be healthy?

Could you use expert nutrition guidance and an accountability partner?

I help people motivated to live a healthy lifestyle, but who don’t want to spend tons of time, effort, and overwhelm making that happen. 

My clients are super inspired to feel their best but haven’t been able to find a way of eating that works best for their schedule and how they want to feel.

If you’re ready to eat in a way that works for you, learn quick meals and snacks that actually keep you satisfied and feeling great, or even small tweaks you can make right now without overhauling your eating habits, I can help you get there. 

Click to learn about my Optimal Healthy Eating Package here!  It may be just what you’ve been looking for 😊 
 

Not Seeing the Results You Want? This is Why and How to Fix It

Not Seeing the Results You Want? This is Why and How to Fix It

Chelsea Gloeckner

Imagine you are in a freezing cold room.  Actually, you’re in a room that’s even colder:  it’s 23°F.

You place an ice cube on the counter.  You raise the temperature of the room 1°F.

The ice cube doesn’t melt.  You raise the temp another 1°F.

The ice cube is still not melting.  So, you raise the temp another 1°F.

After several minutes of raising the temperature of the room, one degree at a time, you reach 32°F.

The ice cube is still not melting!   So, you raise the temp again by 1°F.

And then, BOOM! The ice cube begins to melt!

So often, we set a goal for ourselves (to lose weight, to exercise 3X/week, to read every day, to journal every morning), and then give up. Way. Too. Soon.

We all start our goals at 23°F.

We put in a few days or weeks or months of work, and then give up when we don’t see grand results or big improvements. 

We make it to 32°F and stop. 

“It’s not working!  I can’t lose weight! I don’t have time, I’m too tired, I’m not seeing results…”

But for those that keep putting in the work, day in, day out, drip by drip, one small step in front of the other, without seeing results, you eventually make it to 33°F.

And the ice cube begins to melt.

You see the results.  You feel the results.  Others see it too.  And they call you an overnight success.

But were you an overnight success?  Definitely not. 

You put in the hard, unglamourous work, 1° at a time, day after day.  You didn’t see the results, but you kept going anyway, because you knew that the greatest results are delayed. 

I adore this quote by James Clear, author of Atomic Habits (one of my favorite books of all time):

Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees.  Your work was not wasted; it is just being stored.  All the action happens at thirty-two degrees.

Your action step: Reply to this email with your goal and tell me what degree you're at.  How do you feel about your goal and progress right now? 

Work with Me

 You’re motivated to live a healthy, full life.  I’m here to help.

Are you a hardworking professional or active person who wants to feel healthier?

Do you have trouble with knowing how and what to eat to feel your best? 

Do you struggle with making time for yourself to be healthy?

Could you use expert nutrition guidance and an accountability partner?

I help people motivated to live a healthy lifestyle, but who don’t want to spend tons of time, effort, and overwhelm making that happen. 

My clients are super inspired to feel their best but haven’t been able to find a way of eating that works best for their schedule and how they want to feel.

If you’re ready to eat in a way that works for you, learn quick meals and snacks that actually keep you satisfied and feeling great, or even small tweaks you can make right now without overhauling your eating habits, I can help you get there. 

Click to learn about my Optimal Healthy Eating Package here!  It may be just what you’ve been looking for 😊 
 
 

Want To Feel Healthier? This One Habit Could Change Everything

Want To Feel Healthier? This One Habit Could Change Everything

Chelsea Gloeckner

Want To Feel Healthier? This One Habit Could Change Everything

Happy Friday!

In less than 3 weeks, it will be January 2019!  Each year, most of us wake up on January 1 with some pretty hefty resolutions:

I’m going to eat healthy every single meal! And I’m going to workout for an hour every single day!

Then sometime mid January, we totally fall off the bandwagon. 

And when we stop eating healthy every single meal, and we miss a few workouts, we give up.  And feel guilty.  And sometimes feel like a failure.

But what if there was one small habit that could make other good habits fall into place?

Small wins lay the foundation for other, bigger wins. 

One healthy habit can lead to a better mood, more productivity, less stress, a healthier weight, better sleep, fewer junk food cravings, and more focus and clarity.

These habits that lead to other good habits and positive side effects are called “keystone habits.” 

A keystone habit is the first domino that makes all the other dominoes fall into place.  Here are a few examples:

  • Exercising for 20-30 minutes regularly

  • Practicing daily gratitude

  • Journaling daily

  • Reading for 30 minutes

  • Making the bed each day

  • Making a healthy breakfast

Let’s lay the groundwork for developing a single healthy habit NOW so that when 2019 arrives, we hit the ground running, feeling our best, with other healthy habits falling into place!

To learn my 3 tips for a healthy holiday season, and what my keystone habit is for the next 3 weeks, watch this video>>

And to track your keystone habit, download the free app, HabitBull.  It will be the key to making your keystone habit stick!

Action Step: What’s your keystone habit for the next 3 weeks?  Comment below and let's hold each other accountable with our keystone habits! 

I'll be posting daily on Instagram stories if I did my keystone habit, so come join me over there>>

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Aristotle